Counting carbs in your food is crucial for people with type 2 diabetes. However, it is not just about the percentage of carbohydrates; the fibre, protein, and fat in your diet also affect blood sugar.
The parameter that measures how quickly foods raise blood sugar levels is called the glycemic index (GI). Sudden spikes in blood sugar in people with diabetes may cause issues like headaches, increased thirst, frequent urination, fatigue, and dryness of the mouth.
Thus, knowing what foods raise blood sugar quickly can be handy for diabetes management.
Stay with us as we discuss the top 10 foods that can spike your blood sugar levels.
What Foods Raise Blood Sugar Quickly?
Here is a list of the top 10 foods that can cause a sugar spike:
1. White Rice
The all-time favourite plate of steaming white rice that Indian households swear by can spike blood sugar levels. White rice is a variety of polished rice that loses fibre during processing.
Fibres are a type of complex carbohydrate that takes time to digest, slowing the release of blood sugar and keeping you feeling full for longer, helping prevent overeating. As a result, fibre-rich brown rice can serve as a substitute.
Even better, follow your dietitian’s portion-control guidelines and continue enjoying white rice.
2. Puffed Rice (murmure/kurmura)
A common breakfast option across many cultures in India, puffed rice can be misleading. Despite appearing light and airy, it has a high GI and can cause sharp spikes in blood sugar.
Puffed rice should be consumed in moderation or with foods high in protein and fibre to help reduce these surges.
You can mix it with freshly cut veggies like cucumbers, tomatoes, onions, etc., or make a quick puffed-rice porridge with protein-rich curd, sattu (roasted chana powder), etc.
3. Refined Flour-based ‘naans’ and ‘puris’
Naans and puris have a delicate, fluffy texture that often graces Indian dinner tables, but they carry a high-GI warning. These bread variants are mainly made of refined flour, have little fiber, and are rich in oils and butter, which causes the body to quickly turn them into sugar.
Choose whole wheat or multigrain rotis instead, which have more fibre and permit a slower release of sugar. Choosing portion control and indulging in these delicacies once in a while can be an option!
4. Jaggery
Jaggery, a common sweetener in many Indian recipes, is simply concentrated sugar in a natural form and has a high GI. While jaggery offers a rich, earthy flavour and is high in minerals like iron, it should be taken in strict proportions for people with diabetes.
Remember, moderation is the key!
5. Pongal/Idli
Common breakfast options like idlis and pongal largely use rice as their backbone. In fact, idlis have a comparatively higher GI due to fermentation, which can lead to higher blood sugar levels.
Eating smaller portions, with dals or veggies, can slow the blood sugar spike.
6. Potatoes cooked as ‘fries’, ‘aloo parathas’, ‘masala dosas’
Potatoes are a daily-use vegetable in Indian kitchens. They are versatile and can be used in almost all dishes.
Eat potatoes in reasonable amounts; you can also accompany potatoes with other fibre-rich vegetables and dals for lunch and dinner.
7. High Sugar fruits like mangoes, grapes, chikku (sapota), etc.
High-sugar fruits like mangoes, grapes, and chikku give out a rush of natural sweetness when eaten in excess. As juices, their high sugar content and low fibre content can induce blood sugar spikes.
Prefer having whole fruits that are rich in fibre once in a while, or choose fruits with a lower GI, such as berries or apples, which have a milder effect on blood sugar.
8. Fruit Juices, especially the packaged ones
Fruit juices, especially the bottled ones, might be misleading. Although they can appear to be a healthy breakfast go-to drink, they eliminate the fruit’s essential fibre content, which causes a sharp rise in blood sugar.
Instead, choose whole fruits or consider blending entire fruits at home to maintain the fibre content.
9. Deep-fried Snacks like ‘Samosas’ and ‘Pakoras’
The crunchy and savoury treats, samosas and pakoras, which are a must in food stands or as a chai-time snack, are infamous for having a high glycemic index.
They raise blood sugar quickly as they are made of refined flour, are deep-fried, and may also have potato stuffing. Having them only on selected occasions should be your goal for diabetes management.
10. Sweets or Mithai
With high sugar content and deep-frying, delicious sweets like gulab jamuns, kala jamun, rasgullas, and their thick, syrupy sweetness are irresistible but can quickly elevate blood sugar levels. Have them occasionally or under the strict guidance of your dietician.
How Can PB Health Support You?
When someone in your family needs medical care, you shouldn’t have to worry about what happens next or who will manage each step.
At PB Health, we believe good healthcare requires proper planning and regular follow-up. Our doctors and care teams work together using technology to track progress, schedule follow-ups, and keep all information clear. From prevention to recovery, every step is handled carefully so nothing important is missed.
To learn more about our approach, visit the PB Health website.